Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
Wednesday 020213
Back squat 5-3-1-3-5, reps
Bench press 5-3-1-3-5, reps
Deadlift 5-3-1-3-5, repsNotes.
1. Load up!
Saturday 020209
Back squat 5-5-5-3-3-3-1-1-1 reps
Notes:
1. Load up!
Tuesday 020122
20 Back squat
Rest 5 minutes
Run 800 meters
Rest 5 minutes
Tabata Squat (20 seconds on/10 seconds off X 8)
Rest 5 minutes
Run 800 meters
Rest 5 minutes
20 Overhead squat
Thursday 011213
Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Back Squat 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Back Squat 3-5-7 repsNotes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back in
one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time "late"
on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.
Thursday 011101
Back squat, 5-5-3-3-1-1 reps
Rest
Tabata Squat/Push-up Intervals.
First interval (20 seconds) Squat, rest (10 seconds),
second interval (20 seconds) Push-ups.
In this manner alternate all 8 intervals.
Score the eight intervals by finding the weakest product
(multiply) of squat and push-up reps from all eight intervals.
Rest
Time 100 Push-upsNotes:
1. Same structural theme as M-Tu- and W
Saturday 011027
Five rounds for time of:
25 Push ups
20 Back squat; bodyweight
25 Sit ups
Monday 010924
Overhead squat, 20-20-20 reps
Front squat, 10-10-10 reps
Back squat, 5-5-5 repsNotes:
1. Increase load dramatically proceeding from Overhead to Front to Back Squats.
2. Use perfect form, or it's not a squat.
3. Use same load for all three sets of each exercise.
4. Rest as needed.
Monday 010716
Back Squat, Tabata Intervals, 10" Box
Dips, max set
Back Squat, total from Tabata effort, 10" Box, single set
Dips, max setNotes:
1.Perform the Tabata Squats with 45 to 95 lbs, work for twelve reps at each of the eight intervals.
2.On the second set of Squats perform in a single set the total (96, hopefully)
performed in all eight Tabata Intervals.
3. Rest no more than two minutes after both Squat efforts.
4. Anyone ready for "L" Dips? Whose got 30?
Thursday 010628
Two rounds for time of:
Farmer's walk 100 feet
Rope climb X 2
Back Squat, 10 reps
Row 500 metersNotes:
Our best will,
1. Squat and Farmer's Walk at your bodyweight
2. Row a sub 1:30 500-meters if you're able
Monday 010416
Warm-up with back extension, sit-up, pull-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement.One minute of jump rope (double under if you're able) followed by one minute of rest.
Repeat for a total of five times.Practice your handstand and handstand push-up.
Try for three sets of handstand push-ups.One set of back squats at twenty-one reps. Max weight.
Cool-down with back extension, sit-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement